Mayhem Daily Wod - 22214

      M30

EMOM 21 Minutes
Minute 1: 8 Bulgarian Split Squats (Each Leg)
Minute 2: 20 Sit Ups 
Minute 3: 3-5 Wall Walks

 
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Monday 220214

For time:

10 single-leg squats

20 double-unders

20 single-leg squats

40 double-unders

30 single-leg squats

60 double-unders

40 single-leg squats

80 double-unders

50 single-leg squats

100 double-unders

Post time to comments.



Scaling:

Watch “Pistol Variations” and practice proper technique in the single-leg squats. If you are unable to perform single-leg squats with your heel on the ground throughout the rep, modify the movement to a box, as seen in the video.

Intermediate Option:

Complete as many reps as possible in 12 minutes:

10 single-leg squats

20 double-unders

20 single-leg squats

40 double-unders

30 single-leg squats

60 double-unders

40 single-leg squats

80 double-unders

50 single-leg squats

100 double-unders

Beginner Option:

For time:

10 single-leg squats to a box above parallel

20 single-unders

20 single-leg squats to a box above parallel

40 single-unders

30 single-leg squats to a box above parallel

60 single-unders

Mayhem Daily Wod - 22212

      Scaled

8 sets
10/8 Calorie Row
8 Burpee Over Row
10/8 Calorie Row
Rest 1:1 b/t sets
*Same Cals on all machines. If no machines then run 150m.

 
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Saturday 220212

3 rounds for time of:

15 kettlebell swings

20 box jumps

250-m row

♀ 35-lb KB, 20-in box

♂ 53-lb KB, 24-in box

Post time to comments.



Scaling:

This is a fast workout. Set yourself up for success with quick transitions to keep the intensity high. Newer athletes can reduce the reps and shoot to complete the workout in 8 minutes or less.

Beginner Option:

3 rounds for time of:

10 kettlebell swings

15 box jumps

200-m row

♀ 13-lb KB, 12-in box

♂ 26-lb KB, 18-in box

Mayhem Daily Wod - 22211

      Compete

4 Sets:
10 Toes to Bar
10 Burpee Box Jump Overs (24”/20”)
10 Toes to Bar
10 Burpee Box Jump Overs (24”/20”)
10 Toes to Bar
-rest 1:1 b/t sets- 
*Open Prep & Quarterfinals, perform 3 times and score slowest set twice to keep the leaderboard clean

 
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Friday 220211

6 rounds for time of:

5 hang power cleans

10 weighted lunges

♀105 lb  ♂ 155 lb

Then,

Handstand walk as far as possible in 4 minutes.

Rest as needed between the couplet and the handstand walk.

Post time to complete the couplet and distance walked to comments.



Scaling:

Reduce the load on the power clean in order to complete the sets without rest. If you have not developed the skill to walk on your hands, spend 4 minutes practicing by putting weight on your hands, i.e. a handstand hold, plank hold, bear crawl, or hold a weight overhead.

Intermediate Option:

 6 rounds for time of:

5 hang power cleans

10 weighted lunges

♀95 lb  ♂ 135 lb

Then,

Handstand walk as far as possible in 4 minutes.

Beginner Option:

3 rounds for time of:

5 hang power cleans

10 weighted lunges

♀55 lb  ♂ 75 lb

Then,

Bear crawl as far as possible in 2 minutes.

Mayhem Daily Wod - 22210

      MAC

4x50m Kick w/15 Sec Rest (Fins Optional)
4x50m Swim (Fins Optional) w/30 Sec Rest (Underwater kick as far as possible, Easy swim remainder)
100m Easy Swim
4x100m Swim w/20 Sec Rest (Negative Split)
4x100m Pull w/20 Sec Rest (Breathing Pattern 3/5 by 25m)
3x100m Swim w/20 Sec Rest (Descend 1-3)
3x100m Pull w/20 Sec Rest (Breathing Pattern 3/5 by 25m)

 
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Thursday 220210

Complete as many rounds as possible in 12 minutes of:

10 right-arm dumbbell overhead squats

5 bar muscle-ups

10 left-arm dumbbell overhead squats

15 toes-to-bars

♀ 35-lb DB  ♂ 50-lb DB

Post rounds completed to comments.



Scaling:

Reduce the load on the overhead squat. Review common faults in the squat from Squat Clinic (CrossFit Journal, 2002). If you are unable to perform the overhead squat with sound mechanics, modify the movement to a front squat.

Intermediate Option:

Complete as many rounds as possible in 12 minutes of:

10 right-arm dumbbell overhead squats

5 bar muscle-ups

10 left-arm dumbbell overhead squats

15 toes-to-bars

♀ 25-lb DB  ♂ 35-lb DB

Beginner Option:

Complete as many rounds as possible in 12 minutes of:

10 right-arm dumbbell overhead squats

5 ring rows + 5 push-ups

10 left-arm dumbbell overhead squats

15 hanging knee raises

♀ 10-lb DB  ♂ 15-lb DB

Mayhem Daily Wod - 2229

      WRD

3 Rounds
20/15 Cal Bike Erg
10 Sandbag Clean (150/100)
-Rest 5:00-
5 Rounds
20/15 Cal Bike Erg
100’ Sandbag Carry (150/100)
-Rest 5:00-
3 Rounds
20/15 Cal Bike Erg
10 Sandbag Clean (150/100)

 
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Mayhem Daily Wod - 2228

      Mayhem Gymnastics

Use % of Kipping Ring Muscle Up week one 3 minute test.
5 Strict Ring Muscle Ups
- rest 30 seconds --
45% of 3 minute test of your Kipping Ring Muscle Up from week one
--rest 90 seconds --
3 Strict Ring Muscle Ups
- rest 30 seconds --
35% of 3 minute test of your Kipping Ring Muscle Up from week one
--rest 90 seconds --
2 Strict Ring Muscle Up
- rest 30 seconds --
30% of 3 minute test of your Kipping Ring Muscle Up from week one
Scaling:
If you do not have strict ring muscle ups or if you had 6 or less Kipping Ring Muscle Ups on the test complete:
5 strict box assist strict ring muscle ups
- rest 30 seconds --
90 seconds max effort False Grip Ring Pull Ups
--rest 60 seconds --
3 strict Box Assist Strict Rring Muscle ups
- rest 30 seconds --
90 seconds max effort Ring Dips
--rest 60 seconds --
2 strict box assist strict ring muscle up
- rest 30 seconds --
90 seconds max effort Kipping Ring Swings
For example:
If your 3 minute test was 12 Kippinng Ring Muscle Ups
45% would be 5.4 but we will round down to 5 reps

 
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